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  • PERFORMANCE PLAN FOR PROVINCE ATHLETES 2018

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    Dwi fitri
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    This document provides a performance plan for a training program from January to May 2018. It outlines the phases, sub-phases, locations, and types of training over the months. It also includes details on periodization, factors to focus on each month like strength, endurance, speed, flexibility. Micro and meso cycles are defined with targeted volume, intensity and peaking indexes over time. Evaluation is included at the end.

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    tugas ilkep

    Original Title

    Blangko Kosong Program Makro IK2 SITA

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    This document provides a performance plan for a training program from January to May 2018. It outlines the phases, sub-phases, locations, and types of training over the months. It also includes details on periodization, factors to focus on each month like strength, endurance, speed, flexibility. Micro and meso cycles are defined with targeted volume, intensity and peaking indexes over time. Evaluation is included at the end.

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    14 views2 pages

    PERFORMANCE PLAN FOR PROVINCE ATHLETES 2018

    Uploaded by

    Dwi fitri
    This document provides a performance plan for a training program from January to May 2018. It outlines the phases, sub-phases, locations, and types of training over the months. It also includes details on periodization, factors to focus on each month like strength, endurance, speed, flexibility. Micro and meso cycles are defined with targeted volume, intensity and peaking indexes over time. Evaluation is included at the end.

    Copyright:

    © All Rights Reserved
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    PERFORMANCE PLAN

    PROGRAM LATIHAN PORPROV TH 2018

    MONTH JANUARI FEBRUARI MARET APRIL MEI

    Week Beginning Monday 6 13 20 27 3 10 17 24 3 10 17 24 31 7 14 21 28 5 12 19 26

    Messo Cycle>>> 3:'1 3:'1 3:'1 1:"1

    Tahap / fase PERSIAPAN PERTANDINGAN TSS

    Sub tahap / fase TPU TPK TPP TPUT TSS

    Latihan di Rumania

    Latihan di Semarang

    Latihan di Bandung

    Competitions - Regional
    PERIODIZATION

    Power

    VO2 Max 45

    Speed 20 m

    Agility

    KEJURDA 2019
    UNLOUDING
    300 m (DT anaerobik)

    Strength KEK MAK DT KEK POWER

    Endurance EROBIK 65% EROBIK 75% ANEROB. >85%

    Speed SIKLIS ASIKLIS REAKSI

    Flexibility + Core Stability STATIS, DINAMIS, PNF

    Technique T DASAR T LANJUT V TEKNIK

    Tactics TT PERTAH. TT PENYER. V TAKTIK

    Recovery Week

    Psychology / mental DISIPLIN MOTIVASI PD

    Nutritions PROTEIN VITAMIN KARBOHID.

    Evaluation

    Micro Cycle>>> 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 40 41 42 43 44 45 46 47 48 49 50 51 52

    Peaking Index
    Volume 100%
    Intensity 90%
    Peaking 80%

    70%

    FAKTOR Phys Prep 60%


    LATIHAN
    Tech Prep 50%
    Tact Prep 40%
    Psyc Prep 30%

    20%

    10%
    Keterangan Fi Tn Tt Mt Fi Tn Tt Mt Fi Tn Tt Mt Fi Tn Tt Mt

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